Rugby League World magazine UK (Published Jan /09)
Warm Ups & Cool Downs For Rugby League
The practice of performing warm ups prior to physical exercise, as well as warm downs post exercise is an essential element of sport performance. It is also an area which is often neglected, as many athletes see it as a secondary activity with little importance to them performing at their best. This idea is misguided; many scientific studies prove without doubt the link between performing a warm-up prior to exercise and improved physical performance. Cool down routines are also extremely important as they kick start the recovery process. Developing effective recovery strategies within the training and competitive cycles , have become a priority for most elite coaches as they see this aspect of preparation as the key to maintaining physical and emotional energy, which directly relates to enthusiastic, quality training performance.
You often see athletes performing a low quality warm up prior to them trying to excel in training or the competitive arena; this just doesn’t make sense to me. If an athlete wishes to perform at their best in training or competition, they need to spend some quality preparation time, to get their bodies ready for the physical stress of training.
In a previous article I spoke about “not training hard but training smart”, this statement directly relates to warm ups. Choosing the correct warm up activities prior to exercise is extremely important, as incorrect exercises and drills can lead directly to decrease training and competitive performance, and could in theory increase the chance of injury, which contradicts the whole aspect of performing a warm-up in the first place. A major fault with a lot of warm ups I see athletes performing, is that they perform static stretches, this practice has been proved to inhibit power, speed, and explosiveness abilities, as well as producing a decrease in strength output. Athletes should always perform dynamic stretching prior to dynamic exercise. Static stretching is beneficial as part of the cool down process.
Warm Ups
As a coach or athlete you should spend time planning your warm up routines. Warm ups should be progressive in nature starting with low intensity activities, and building up to higher intensity exercises that are almost at the same tempo, intensity, or pace, of the activity the athletes will be performing in the main body of the training or performance. There is no perfect time span to an effective warm up, but it needs to be sufficient to ensure the athlete is ready to perform at their highest ability. I usually prescribe a warm up routine which takes approximately 30 to 40 minutes to complete. Sometimes the warm up routines can be longer in duration than the actual working drill, this is relevant with activities such as speed sessions, There may be only 10 high velocity sprints prescribed for the session, but to prepare the athlete to perform them at full speed without the risk of injury, the warm up process is much longer in duration.
A well planned warm up should consist of the following 4 elements
1.
Elevating the body core temperature. (This will have a positive effect on flexibility, as well improving the performance of the muscular and structural mechanisms within the body). In cold weather extra clothing should be worn to help increase the body core temperature
Elevating the body core temperature. (This will have a positive effect on flexibility, as well improving the performance of the muscular and structural mechanisms within the body). In cold weather extra clothing should be worn to help increase the body core temperature 2.Establish a good range of motion – ROM (Flexibility). (It is imperative that you perform dynamic stretching, and NOT static stretching during the warm up. Static stretching prior to exercise and competition has been proven to inhibit power, speed, and explosiveness abilities, as well as producing a decrease in strength output.
Establish a good range of motion – ROM (Flexibility). (It is imperative that you perform dynamic stretching, and NOT static stretching during the warm up. Static stretching prior to exercise and competition has been proven to inhibit power, speed, and explosiveness abilities, as well as producing a decrease in strength output.3.Establish good fluid movements through full ROM (Mobility) . (Use drills and exercises that mirror the activities you will be perfuming in the work out or competition)
Establish good fluid movements through full ROM (Mobility) . (Use drills and exercises that mirror the activities you will be perfuming in the work out or competition)4.Include sport specific elements, - Skill, Exercise, Energy System. (These elements should mirror the activities to be performed in training or competition, but be performed at 70-80% of maximal effort)
Include sport specific elements, - Skill, Exercise, Energy System. (These elements should mirror the activities to be performed in training or competition, but be performed at 70-80% of maximal effort) Other performance benefits associated with performing a good warm up are
1.Pre elevated heart rate for the start of working exercises.
Pre elevated heart rate for the start of working exercises.2.Increase blood flow through active muscle tissue will increase the body’s metabolism.
Increase blood flow through active muscle tissue will increase the body’s metabolism.3.Enhanced nerve transmission facilitates increased motor unit recruitment, enhancing the ability to work at maximal efforts.
Enhanced nerve transmission facilitates increased motor unit recruitment, enhancing the ability to work at maximal efforts.4.Increased speed of muscular contraction
Increased speed of muscular contraction5.Enhanced economy of movement due to the lubricated warm muscles
Enhanced economy of movement due to the lubricated warm muscles6.Better oxygen utilization within the muscle, as haemoglobin releases oxygen more readily at higher muscle temperatures.
Better oxygen utilization within the muscle, as haemoglobin releases oxygen more readily at higher muscle temperatures.7.Better mental focus for the forth coming training session, or competitive event.
Better mental focus for the forth coming training session, or competitive event.An example of a good warm up prior to a field session
5 -10 minutes of slow jogging
(To increase body core temperature)
10 -15 minutes of a full body dynamic stretch routine
(To increased Flexibility)
3 x 5 minutes sport specific skills, to enhance body, mind, skill, coordination, can include, fast feet drills using SAQ equipment, ladders poles, and cones, can be beneficial.
(To increased mobility, and coordination)
5min (6 X 40m run throughs at 70-80% max speed, perform the sprints with good technique, complete each sprint every 1min) utilise the recovery time to rehydrate
Cool Downs
Good quality cool downs kick start the recovery process and are extremely important, They are shorter in duration to a warm up, and can be simple to design, but don’t underestimate their effect on the progression of athletic performance. This cool down time, post training usually takes approximately 15 minutes.While they perform their relaxation, and stretch routine, the athletes can also start the rehydration process by consuming carbohydrate energy drinks, replenishing depleted glycogen stores within the muscle, which is the most important factor in relation to the metabolic recovery process.
It is during the cool down process that a static stretch routine is performed as it helps to relax the muscular system, and restore normal range of movement.
Other benefits of performing a quality cool down routine are;
1.Helping to remove waste products from the blood stream , such as lactic acid (a by-product of muscular contraction)
Helping to remove waste products from the blood stream , such as lactic acid (a by-product of muscular contraction) 2.It reduces the onset of DOMS (Delayed Onset of Muscle Soreness) which usually occurs up to 48 hours after intense exercise.
It reduces the onset of DOMS (Delayed Onset of Muscle Soreness) which usually occurs up to 48 hours after intense exercise.3. Returns heart rate to its resting rate.
Returns heart rate to its resting rate.An example of a good cool down
5 minutes of slow jogging
(To start to re establish resting heart rate)
10 minutes of a full body static stretch
(To restore normal range of movement)
Consume carbohydrate energy drink during this process
The natural progression from the cool down process is to move into more specific recovery strategies, this is a subject which is the main focus for most elite coaches and an area I will discuss in my next article.
